Friday, June 27, 2014

Obstacle Training

Training
for an obstacle course can be confusing.Should you focus on running? Should you focus on your strength?Below is a sample idea of how to train your
upper body and speed.Remember everyone
is different.You may need to increase
your weights, reps, or distance in order to see improvements.Mix and match the circuits below or do all of
them together.To be safe do not
increase your weights, reps, or distance covered by more than 10% of what you
were doing in the previous week.For example
if you were doing 50 push-ups a day for one week do not suddenly increase to
100 push-ups the next week.Try 55 and
then a couple days later increase to 65.Going up gradually will help prevent injuries that could keep you out of
the race you are training for.

Exercise

Interval of Work

Recovery Time

Reps

Plank

Center

Left Plank

Right Plank

30
seconds

30
seconds

30
seconds

15
seconds after each plank

Repeat
this at the beginning and end of your workout

Plyometrics

High Knees

Butt Kickers

Side Shuffle

Backwards Jog

20
meters

20
meters

20
meters

20
meters

30
seconds after a circuit of all 4 exercises

Repeat
circuit 3-4 times

Upper
Body (1)

Push-Ups

Kettlebell Swings

Burpees

10-15
reps

10-15
reps

10-15
reps

1 minute
after a circuit of all 3 exercises

Repeat
circuit 2-3 times

Speed

Sprint

Long Jumps

Sprint

100
meters

50
meters

50
meters

20
seconds after each exercise

Repeat
circuit 2-3 times

Upper
Body (2)

Pulsing Push-Up

Med Ball Slam

Dips

30
seconds

10-15
Reps

10-15
reps

1 minute
after a circuit of all 3 exercises

Repeat
circuit 2-3 times

Running

Run

Sprint

Run

Sprint

400
meters

100
meters

300
meters

100
meters

30
seconds after each exercise

Repeat
circuit 2-3 times

Jumps

Tuck Jump

Long Jump

Switch Lunge

30
seconds

50
meters

30
seconds

30
seconds after a circuit of all 3 exercises

Repeat
circuit 3-4 times

Look for more
to come in the weeks to follow from our healthcare experts at Saint Vincent!